National Psychotherapy Day

                  Yesterday was National Psychotherapy Day. It is celebrated yearly on September 25^th. Psychotherapy is an integral part of the treatment mental health disorders.  I have benefited greatly from psychotherapy over the years. Let’s take a look at what psychotherapy is and the role it plays in mental health care.

                  Psychotherapy dates back to the 9^th century. Purposeful and theory-based psychotherapy was first developed by the Persian physician and psychological thinker, Rhazes. According to Psychiatry Online, Rhazes combined psychological methods with physiological explanations. His use of psychotherapy was primitive, but it was the beginning of the field. He was director of a hospital in Baghdad where he established a special section of the hospital to treat people with mental illnesses. He is credited with the first instances of psychiatric aftercare. It is believed that he also started the first psychiatric consultation service in a general hospital. 

                  Today psychotherapy is defined as “variety of treatments that aim to help a person identify and change troubling emotions, thoughts, and behaviors.” (National Institute of Mental Health, NIMH). Psychotherapy takes place in a one-on-one setting with a licensed mental health professional. It can also take place in a group setting. 

                  Psychotherapy is used to treat different mental health disorders. It has helped me in my lifelong battle with depression and anxiety. It has given me space to learn about my illnesses and how to live with them. Psychotherapy has also provided me with a space to talk about what I am going through and how my mental illnesses impact my life. I am lucky to have been with the same psychologist for a long time, which has provided me with consistency and sense of familiarity. Being with the same provider has also allowed me to feel safe as we work on my mental health. I am grateful for all I have received through psychotherapy.  

                  According to NIMH there are several elements to psychotherapy. These include assisting a person to gain awareness of automatic ways of thinking that are inaccurate or harmful. Once there is an awareness psychotherapy helps the person question those thoughts and understand how the thoughts affect their emotions and behavior leading to change in self-defeating behavior patterns. Psychotherapy can assist a person in identifying ways to cope with stress and developing problem solving strategies. It can assist with social and communication skills. Learning to apply mindfulness and relaxation techniques can be a part of psychotherapy. A psychotherapist might help a person track emotions and behaviors to raise awareness of their impact on each other. Psychotherapy can provide supportive counseling and assist a person in exploring troubling issues and receiving emotional support. A psychotherapist might also help a person create a safety plan to help with self-harm or suicidal thoughts. 

                  There are different types of psychotherapy. It may take a few tries to find the approach that works best for an individual. Regardless, psychotherapy can be an integral aspect of the treatment of a mental health disorder. NIMH is a good resource for learning about the types of psychotherapy that can be useful for different disorders. You can also talk to your mental health provider about what they use and/or recommend for you. If you don’t have a mental health provider, start by having a conversation with your primary care provider. 

I believe, and I think most providers would agree, that psychotherapy is a commitment. It requires the patient to be willing to work on improving how they deal with their condition. When we are in psychotherapy, we must be honest and open. It doesn’t work if are not willing to do the work necessary to control our mental illness.

                  For me psychotherapy has been a lifeline. I am grateful beyond words for my psychologist and the treatment/support he provides. As I stated earlier it takes work. Commitment is required from both the individual and the provider. The work is not always easy. I have struggled at times, but I know the work is worth it. Psychotherapy is a part of my lifetime treatment. I need to work on my mental health to function in a healthy way. This is true for anyone with a mental health condition. Our illnesses don’t magically disappear. I liken it to someone with a health issue such as diabetes. A person with diabetes must watch their diet, they need to exercise and take medication or insulin throughout their life. When you a mental illness you need to take similar steps throughout your life. Psychotherapy is one of those steps. 

                  For National Psychotherapy Day I want to thank my psychologist and all who provide psychotherapy. You make a difference.

Benefits of Therapy for Depression

         Depression is a real illness.  It requires treatment. Therapy is an important part of that treatment.  There are different types of therapy.  Some of types of therapy include cognitive behavioral therapy, dialectical behavior therapy, humanistic therapy, integrative therapy, and interpersonal psychotherapy. In this post I will speak about therapy in general terms.  I will be referring to forms of psychotherapy or talk therapy.

The purpose of psychotherapy is to help a person identify and change troubling emotions, thoughts, and behaviors.  This is usually done in a one-on-one setting.  The provider is a licensed mental health provider such as a therapist or psychologist.  Therapy can take place in group settings as well.

I have engaged in therapy most of my adult life.  Psychotherapy has helped me develop coping skills and allowed me to better understand the shifts in my mood that are beyond my control.  I find that my mood improves when I am able to discuss the events and emotions that lead to my depression.  In therapy I am guided to understandings of my thoughts.  When I have a better understanding of what my thoughts are telling me, I can cope better.  I find that just having an open and safe space to talk is beneficial.  

So, what are the benefits of psychotherapy?  There are many benefits.  These benefits depend on the person and what he, she, or they need.  Some common benefits include:

·      Improving overall mental health

·      Increasing self-awareness

·      Developing coping strategies

·      Developing healthier communication strategies

·      Confronting anxiety

·      Getting through a crisis

·      Developing healthy relationships

·      Navigating trauma

·      Easing of symptoms

 

All these benefits are important.  Improved overall mental health will lead to

improved quality of life and easing of symptoms. When we increase our self-awareness, we better understand what triggers us and what leads to changes in our mood.  Developing coping strategies is important because it teaches us how to function when our mood is trying to drag us down.  Healthy communication strategies allow us to express what we are going through, which can help loved ones understand us and offer help.  Developing healthy relationships is tied to this communication skills.  When we experience depression, it is difficult to maintain relationships.   Therapy can help in this area by providing us with communication skills and self-awareness. 

                  Therapy is especially important when we are in crisis or trying to navigate trauma.  Having a psychologist or therapist gives a person someone to reach out to in times of crisis.  In therapy we can learn strategies to take when we are in crisis.  For example, I have learned how identify that I am crisis and how to contact my psychologist in moments of crisis.  I have also learned that resources such as 988 are available as well.  Being in therapy has allowed me to develop an understanding that reaching out for help, whether it be from my mental health team or 988 is not only important, but it is okay.

The benefits of therapy can be instrumental when living with depression.  We cannot overcome depression on our own.  Therapy is a key part of healing.  Some people benefit from short-term therapy.  Others need it throughout their lives.  For me therapy is as necessary as my blood pressure medication.  I need therapy as a routine part of my life.  It is a part of my healthcare.  I don’t miss my therapy sessions because I know it affects my healing. 

                  People often say just deal with it, buck up and be strong.  There are social media posts that encourage people to just push through.  We are told to smile or just get through it.  Depression does not respond to that mentality.  It is not possible to just grin and bear it.  People with depression need treatment and part of that treatment is therapy.  Going to therapy needs to be normalized.  We go to the doctor when we have the flu or other illness.  In the same way that going to the doctor is normal, we need to make it normal to go therapy.  The stigma that exists around going to therapy needs to be lifted.  It is okay to go to therapy.  Therapy is necessary treatment for people with mental illnesses such as depression.  

                  Today there are avenues to therapy that didn’t exist a few years ago. Many therapists are available for online sessions.  There are therapists’ groups who advertise on social media.  In addition, primary care providers can refer you to a therapist.  If you are affected by depression, therapy can provide you with many benefits. There is no shame in going to therapy. I wouldn’t be able to write posts or maintain this blog if it were not for therapy.  Therapy has improved my quality of life.  I encourage anyone who is struggling or even just needs some help to seek out therapy.